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Your 40s bring various bodily changes, making it crucial to maintain strength and flexibility. Staying agile and robust not only assists with daily tasks but also reduces the likelihood of falls and injuries, promoting an active, independent life.
We consulted Rebecca Stewart, a certified personal trainer, expert in sports nutrition, strength and conditioning specialist, and a PPSC pain-free performance and mobility specialist, to discuss the significance of mobility and her top advice for those over 40 who lift.
“Individuals over 40 frequently encounter stiffness in the ankles, hips, and thoracic spine (upper back), along with reduced tissue elasticity and slower recovery,” Rebecca explains. “Throughout the years, many over 40 also adapt to movement compensations due to injuries, desk-bound jobs, or merely because their bodies prioritized survival over ideal alignment and motion. Fortunately, this isn’t irreversible; the more we engage in mobility exercises and appropriate strength training, the better the body will function.”
Why Mobility Matters
Lacking mobility as you age can make you feel tight or weak. The reason for this is your body lacks strength, awareness, and access. If your body is unable to seamlessly move through daily activities, it compensates. This can cause chronic discomfort, more injuries, and stalled strength gains.
“A thoughtful mobility practice keeps joints healthier, lifting more efficient, and makes training sustainable,” says Rebecca. “Strength should feel good for the long haul, and both mobility and stability are essential for maintaining independence as we age.”
A Go-to Mobility Trick for Lifters Over 40: Controlled Pelvic Tilts and 90/90 Hip Shifts
Rebecca stresses the importance of starting with the basics: hip mobility, pelvic control, and breathwork.
“One of my go-to movements is a 90/90 hip position on the floor paired with intentional diaphragmatic breathing and controlled pelvic tilts,” she explains. “It sounds simple, but this combo lays the foundation for better mobility, stability, and strength.”
Aging typically brings on a loss of access to certain ranges of motion—with your spine, hips, and thoracic region being most affected. Your body reacts by compensating in a manner that may feel “strong,” but is actually restrictive.
“[The pelvic tilt and 90/90 hip shift are] two moves [that] help reconnect the breath with the deep core and hips, gently reintroducing awareness and control,” Rebecca says. “It creates space in the lower back and can dramatically improve how people feel before a lift—especially squats and deadlifts. Controlled pelvic tilts also strengthen the transverse abdominis (TVA). This crucial muscle supports the core for lifting heavy weights.”
How To Do Pelvic Tilts
- Lie flat on your back with bent knees and feet flat on the ground, hip-distance apart.
- Keep your arms at your sides and a natural curve in your lower back.
- Activate your core and gently push your lower back into the mat, tucking your pelvis under. Picture pulling your belly button toward your spine.
- Hold the position for five to 10 seconds before releasing.
How To Do the 90/90 Hip Shift
- Sit on the ground with one leg bent ahead of you at 90 degrees. Your shin should be parallel to your body.
- Place the other leg behind you, bent at 90 degrees.
- Maintain a tall posture with your hands on the ground.
- Activate your core.
- Gradually shift your weight forward over the front leg by rotating your pelvis toward it.
- Start to rotate through the core and hips to swap sides. Rotate both legs simultaneously to move into the 90/90 position on the other side.
Alexa Mellardo
